Flying long distances is part of life for many Australians, whether for work or leisure. But spending hours in the air often leads to an annoying problem—swelling in the legs, ankles, or feet. How to reduce swelling after flying starts with simple steps that improve circulation and prevent discomfort. This issue, commonly referred to as “airplane feet,” can range from mildly uncomfortable to downright painful. Nearly 97% of people on flights lasting over seven hours experience some form of swelling. While it’s generally harmless, in some cases, it might indicate something more serious, like deep vein thrombosis (DVT).

Understanding why this happens and how to prevent or manage it can make a big difference in your post-flight comfort. Swelling occurs when fluid accumulates in your lower limbs due to prolonged sitting, dehydration, and other factors. Knowing how to counteract these causes will help you avoid that heavy, stiff feeling when you finally stretch your legs after a long flight. Whether you’re a frequent flyer or someone preparing for a rare long-haul trip, taking a few simple steps can protect you from this common issue. This guide provides practical advice to help reduce swelling after flying, ensuring you step off the plane feeling your best.

Causes of Swelling

Understanding why swelling occurs during and after flights is essential for preventing it. The primary causes include dehydration, lack of movement, and excess salt intake. Let’s take a closer look at each of these factors.

Dehydration

Aeroplane cabins have low humidity levels, often below 20%. This dry environment can cause dehydration, leading to thicker blood and poor circulation. When the body doesn’t receive enough fluids, it starts to retain water to conserve, which can lead to swelling, particularly in the lower legs and ankles. Proper hydration is crucial because dehydration causes discomfort but also thickens your blood, making it harder for your body to circulate fluids efficiently.

In a dehydrated state, the body’s ability to transport blood effectively diminishes, causing fluid to pool in the legs. This fluid retention leads to that uncomfortable swelling that many passengers experience during and after flights. Additionally, the confined environment of a plane exacerbates dehydration as it prevents your body from regulating fluid levels naturally. Drinking sufficient water before, during, and after your flight can mitigate this risk and help maintain good circulation, reducing the likelihood of post-flight swelling.

Lack of Movement

During flights, especially long ones, sitting for extended periods can cause blood to pool in your legs. This pooling leads to fluid leaking into the surrounding tissues, resulting in swelling. Research shows that immobility during flights is a significant factor, with DVT risk increasing on flights longer than 12 hours. Even simple stretches or walks can help prevent this problem.

The lack of movement on a flight is a primary contributor to swelling, as it causes venous stasis—where blood flow slows and pools in the lower extremities. Gravity plays a significant role in this process. When you sit for long periods, your muscles aren’t actively pumping blood back toward your heart, allowing it to accumulate in your legs. This can lead to a range of issues, from mild discomfort to more serious conditions like DVT, where blood clots form due to the stagnant flow.

It’s crucial to keep your blood moving, especially on long flights. Even brief periods of activity can help. Stretching your legs, rotating your ankles, or taking a short walk down the aisle can activate the muscles in your legs, promoting better circulation and reducing the risk of fluid accumulation. Regular movement is vital to maintaining healthy circulation and preventing swelling.

Excess Salt Intake

Consuming salty foods before or during your flight can aggravate swelling. Salt causes your body to retain water, leading to bloating and fluid buildup in your extremities. This effect is compounded by the limited movement and dehydration experienced on flights, making it a perfect storm for swelling.

Salt has a powerful effect on your body’s fluid balance. When you consume too much sodium, your body holds onto extra water to dilute the salt in your bloodstream. This additional fluid retention can cause noticeable swelling, particularly in the legs, ankles, and feet during a flight. Unfortunately, airplane meals and snacks often contain high levels of sodium, which can exacerbate this issue.

To avoid this, it’s important to be mindful of your diet before and during your flight. Opting for fresh, whole foods with low sodium content can help manage your fluid levels and reduce the risk of swelling. Additionally, pairing a low-sodium diet with regular hydration and movement can significantly minimize the discomfort associated with post-flight swelling.

Prevention Tips

Taking steps before and during your flight can significantly reduce the risk of swelling. The key areas to focus on include staying hydrated, moving regularly, wearing the right footwear, and avoiding salty snacks.

Hydration

Drinking water is essential. Aim to drink at least 250 ml every hour during your flight. Avoid alcohol and caffeine, as they contribute to dehydration, worsening the problem. Proper hydration keeps your blood flowing smoothly, reducing the chances of fluid retention and swelling.

Staying hydrated is one of the simplest and most effective ways to prevent swelling during flights. Water helps maintain the balance of fluids in your body, ensuring that your circulatory system functions properly. It’s particularly important to avoid beverages that dehydrate you, like alcohol and caffeine, as they can further reduce your body’s fluid levels. Instead, focus on drinking water steadily throughout your journey. Carrying a refillable water bottle can help you keep track of your intake and make it easier to stay hydrated.

Movement

Keep moving as much as possible. Walk up and down the aisle every hour, and when seated, flex and extend your ankles to promote blood circulation. Simple leg stretches can go a long way in preventing blood from pooling in your legs. Regular movement reduces the risk of DVT, which is particularly important on long-haul flights.

Movement is crucial for preventing swelling, as it encourages blood flow and prevents it from pooling in your lower limbs. Even if you can’t walk around frequently, there are exercises you can do from your seat. For instance, try lifting your heels while keeping your toes on the ground, then switch to lifting your toes while your heels stay down. This simple exercise can help keep your circulation active. Every bit of movement helps, so make it a habit to stretch or move your legs whenever possible.

Proper Footwear

Wear comfortable, loose-fitting shoes that allow for slight swelling. Consider using compression socks, especially on longer flights. These socks improve circulation by applying gentle pressure to your legs, helping to prevent fluid buildup. Studies confirm that compression stockings can significantly reduce leg swelling during flights.

Choosing the right footwear can make a significant difference in your comfort during and after a flight. Shoes that are too tight can restrict circulation, worsening the swelling. Opt for shoes that have some give or are adjustable to accommodate any changes in your feet. Additionally, compression socks are highly recommended, particularly on long-haul flights. These socks apply gradual pressure to your legs, helping veins move blood more efficiently back to the heart, reducing the risk of swelling and clotting.

Avoiding Salty Snacks

Airplane meals and snacks often contain high levels of sodium. Opt for fresh fruit, nuts, or low-sodium options instead. Reducing salt intake before and during your flight can help prevent your body from retaining excess fluid, thus minimizing swelling.

Being mindful of your diet is another effective way to prevent swelling. Avoiding salty foods before and during your flight can significantly reduce fluid retention. Instead, choose snacks that are low in sodium and high in nutrients, such as fresh fruits, unsalted nuts, or plain yogurt. These options not only help you feel better during the flight but also contribute to maintaining balanced fluid levels in your body, which is crucial for preventing swelling.

Practical Remedies

If you experience swelling after your flight, there are several effective remedies to alleviate discomfort and reduce the swelling.

Elevation

As soon as possible, elevate your legs above your heart level. This position helps fluid return to your circulatory system, reducing the swelling faster. If you’re at the airport, find a seat where you can prop your feet up on your carry-on bag or a nearby chair. Elevating your legs for 30 minutes can make a noticeable difference.

Elevation is one of the simplest and most effective ways to reduce swelling. By raising your legs above your heart, gravity helps to pull the accumulated fluid back into your circulatory system, where it can be processed and eliminated by your kidneys. If you find that your legs are swollen after a flight, try to take a break, sit down, and prop up your feet. Even a short period of elevation can help reduce the swelling and make walking more comfortable.

Compression Socks

If you didn’t wear them during the flight, consider putting on compression socks as soon as you land. These socks continue to promote circulation, helping to reduce swelling more quickly. Studies have shown that compression socks prevent swelling but also assist in reducing it after it occurs.

Compression socks are not just for prevention; they can also help reduce swelling that develops during or after a flight. If you notice your legs or ankles are swollen, putting on a pair of compression socks can help stimulate blood flow and reduce the discomfort. The gentle pressure these socks provide encourages blood to move more efficiently through your veins, helping your body to clear out the excess fluid.

Magnesium Supplements

Magnesium helps regulate fluid balance in the body. If you’re prone to swelling, taking a magnesium supplement before your flight or using a topical magnesium spray afterward can help. Magnesium has been linked to reduced fluid retention, which can be particularly beneficial after a long flight.

Magnesium plays a critical role in maintaining proper fluid balance in your body. It helps regulate the movement of fluids in and out of cells and can reduce the retention of excess water, which is a key factor in swelling. Taking a magnesium supplement before your flight, or using a topical magnesium spray afterward, can help manage this issue. Additionally, magnesium can help relieve any muscle stiffness or cramping that may accompany swelling, providing overall relief.

These practical steps can significantly reduce post-flight swelling, making your arrival more comfortable and allowing you to enjoy your destination sooner.

When to See a Doctor

While post-flight swelling is often harmless, there are situations where it may indicate a more serious problem, such as deep vein thrombosis (DVT). It’s crucial to know when to seek medical advice.

Signs of Deep Vein Thrombosis (DVT)

If you notice swelling that persists, is painful or is accompanied by redness, warmth, or tenderness in your leg, it could be a sign of DVT. This condition occurs when a blood clot forms in the deep veins, usually in the legs. DVT is a serious condition that requires immediate medical attention. The risk of developing DVT increases on flights lasting more than 12 hours, particularly if you have other risk factors like a history of blood clots, recent surgery, or certain medications.

Recognizing the symptoms of DVT is vital, as this condition can escalate quickly if not treated. If you experience severe or persistent swelling, especially in just one leg, along with pain, warmth, or a change in skin color, seek medical attention immediately. DVT can lead to a pulmonary embolism if the clot travels to the lungs, which can be life-threatening.

Persistent Swelling

If the swelling doesn’t go away within a few days or if it worsens, find a qualified practitioner for expert care. Persistent swelling may indicate an underlying issue that needs to be addressed, such as a blood clot, vein condition, or another circulatory problem.

In most cases, post-flight swelling should subside within a day or two. However, if the swelling lingers or continues to get worse, it may be a sign of a more serious problem. Conditions like chronic venous insufficiency, where your veins have difficulty sending blood from your limbs back to your heart, could be at play. A healthcare provider can assess your symptoms and recommend appropriate treatment.

Breathing Difficulties

If swelling in your legs is accompanied by shortness of breath, chest pain, or a rapid pulse, seek emergency medical help immediately. These could be symptoms of a pulmonary embolism, a life-threatening condition that occurs when a DVT clot travels to the lungs.

Shortness of breath or chest pain in conjunction with leg swelling is a medical emergency. These symptoms suggest that a blood clot may have moved to your lungs, causing a pulmonary embolism. This condition requires immediate intervention to prevent severe complications or death. Don’t hesitate to seek help if you experience these symptoms, as time is critical in treating a pulmonary embolism.

Knowing when to seek medical attention is crucial for your health and safety. Don’t ignore symptoms that seem unusual or severe; it’s always better to be cautious.